Feb 09, 2018 10:00 AM

Author: Nutrition Counseling Program


Make a delicious, healthy meal with someone you love this Valentine's Day.

This delightful dinner menu is rich in omega 3 fatty acids, fiber, and whole grains. Not only is it healthy for the heart, it contains cancer-fighting foods. This menu was developed by our nutrition counseling team.

To prepare this meal more easily, bake the potatoes first. When you add the asparagus to the recipe, put the salmon in the oven too. Prepare the spinach salad and brownie batter while they bake. Then turn the oven temperature down for your decadent brownies and enjoy dinner while they bake.

Menu

Dijon Salmon
Potatoes and Asparagus
Strawberry Spinach Salad with Balsamic Vinaigrette
Zucchini Brownies

 

salmon in a baking dish

Dijon Salmon

Serves 2

2 (4-oz.) salmon filets
1–2 tbsp. prepared Dijon mustard
2 tbsp. Italian-style bread crumbs
Pepper, to taste
2 tbsp. olive oil

  1. Preheat oven to 400° F (200° C).

  2. Line a baking pan with aluminum foil.

  3. Place salmon skin-side down in pan. Spread mustard on each filet. Sprinkle pepper and bread crumbs over each filet, then drizzle with olive oil.

  4. Bake salmon 15 minutes, or until it flakes with a fork.

Adapted from Baked Salmon Fillets Dijon on Allrecipes.com.

potatoes and asparagus

Potatoes and Asparagus

Serves 2

¼ lb. fingerling potatoes, cut into 1" pieces
2 tbsp. olive oil, divided
1 tbsp. minced fresh rosemary or 1 tsp. dried crushed rosemary
1 clove garlic, minced
½ lb. fresh asparagus, trimmed
Pepper, to taste

  1. Preheat oven to 400°

  2. In a small bowl, add potatoes, 1 tbsp. oil, rosemary, and garlic; stir to coat. Transfer to greased baking pan. Roast for 20 minutes, stirring halfway through.

  3. Drizzle asparagus with remaining oil and add to baking pan. Roast 15–20 minutes longer, until vegetables are tender, stirring occasionally. Sprinkle with pepper.

Adapted from Roasted Potatoes and Asparagus on Tasteofhome.com.

spinach salad

Strawberry Spinach Salad with Balsamic Vinaigrette

Serves 2

½ bunch fresh spinach, washed
½ c. sliced fresh strawberries
¼ c. crumbled gorgonzola cheese
½ c. chopped raw or roasted pecans or walnuts
2 tbsp. balsamic vinegar
1 tbsp. honey
¼ c. olive oil
Pepper, to taste

  1. Combine spinach, strawberries, gorgonzola cheese, and pecans in a bowl.

  2. In a separate bowl, stir together balsamic vinegar and honey. Whisking constantly, slowly drizzle olive oil into the mixture. Season dressing with pepper. Pour over salad just before serving.

Adapted from Strawberry and Spinach Salad with Honey Balsamic Vinaigrette on Allrecipes.com.

brownies

Zucchini Brownies

Makes 16 Brownies

2 large eggs
1 tbsp. vanilla extract
¾ c. sugar
¼ c. unsweetened applesauce
1 c. whole wheat flour
½ c. Dutch-processed cocoa powder
1 ½ tsp. baking soda
½ tsp. salt
2 c. peeled and grated zucchini
1 c. semi-sweet chocolate chips
½ c. miniature chocolate chips to sprinkle on top

  1. Preheat oven to 350°

  2. Grease an 8" x 8" baking pan.

  3. Mix eggs, vanilla, sugar, and applesauce together in a large bowl. Let sit for 5 minutes.

  4. In a separate bowl, mix together flour, cocoa powder, baking soda, and salt.

  5. Add the dry mixture to the wet mixture and stir gently until combined.

  6. Fold in the zucchini and chocolate chips.

  7. Pour batter into baking pan and spread evenly. Sprinkle miniature chocolate chips on top.

  8. Bake 30–45 minutes, or until toothpick inserted comes out clean or with a few moist crumbs.

  9. Let cool completely, then store in an airtight container in the refrigerator up to 1 week.

Recipe from Texanerin.com.


Nutrition Counseling Program

Linda B. and Robert B. Wiggins Wellness and Integrative Health Center
wellness.center@hci.utah.edu

cancer prevention nutrition recipe

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